EATALLFRESH

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Purchased olive oil of fine quality

Going back few weeks I wrote an article on olive oil, and put emphasis on why olive oil is good for us and how to purchase good quality olive oil. Just to freshen up everyone’s memory, here is the link to that article – How Well Do You Know Your Olive Oil.

Today I went to the market and focused on few points which helped me to purchase the right olive oil.

First thing I looked into was the tinted color glass bottle. This is because the tint color protects the olive oil from direct light which may damage the quality of the oil.

Tint colour bottle for olive oil

For me nutritional information is very important. As you can see on the next picture, the label mentions that the oil has no cholesterol or sodium. Another important thing I looked for is, that which oil is more richer in monounsaturated fats as compared to other oils on the shelf. As you can see, the label mentions 11 grams of monounsaturated fat per serving size (15ml) and 71 grams per 100 ml. Other oils were higher in saturated fats per 100 ml and did not contain enough monounsaturated fats. Monounsaturated fats help in reducing the risk of heart disease by reducing bad cholesterol in blood. These are also known to normalize blood pressure and blood sugar. Hence buying an olive oil richer in monounsaturated fats is always a better choice, so choose the one which is richer in these fats.

 Olive Oil Nutritional Information

Last but not the least, it is very important to know whether the olive oil is fake or authentic. Again in my previous article “How well do you know your olive oil“, there are certain pointers that I highlighted, which may help you to purchase olive oil of finer quality. As you can see below, the olive oil I bought has a certified seal (CERMENT) that guarantees its authenticity from Italy. Also this oil had it nowhere mentioned on the bottle words such as  blended, purified, refined, etc. These words on the bottle mean that the oil is not pure and has gone through some chemical process, hence its not extra-virgin at all. Some of the extra-virgin oils on the shelf had those words written on them. After considering all these signs I was sure that I am buying the product of fine quality.

Olive oil certified seal

Choosing a good product between many bad products is a hard process. It requires time and attention. You are a consumer and you possess the power of knowledge. Don’t let these companies cheat you. Step forward and make a good and informed purchase. Making informed decisions will help your health in a long run and will save you from those extra medical bills.

Eat all fresh and stay healthy 🙂

-NAKUL BAJAJ

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Fresh Indian bread for breakfast

Chapati

Made fresh Indian bread- Chapati, for breakfast. A much better alternative than white bread. This bread is made from wheat flour. Hence this bread is rich in complex carbohydrates and fiber. A great way to enjoy fresh breakfast and stay full for a longer period of day 🙂


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Is consuming foods rich in calcium enough for our bones

calcium for bones

-IMAGE CREDIT www.nubeginnings.co.uk

We all know how important the mineral calcium is for our bones. It is necessary for the growth of our bones and for maintaining the overall bone density in our body. Since early childhood parents push their kids to consume a diet rich in calcium. They want their children to have stronger bones during their growing age, as bones provide structural support to the body. Some children tend to grow faster than others, hence they require more calcium for their body.

Even adults require strong and healthy bone structure. If calcium consumption is less and more calcium is flushed out of the body, there is a great chance that the bones will become weak. This increases the chance of fractures on medium-strong impacts. Another problem is, that weaker bones will not be able to support the weight of the body and the overall structure. This can lead to muscles to have majority of impact on them in order to support the body structure. As a result there will be more stress on the muscles , especially the joint muscles (tendons, cartilage in joints). As a result these muscles will go under wear and tear at a higher rate, thus increasing the chance of joint injuries.

Spinal cord being the major bone structure supporting the back, needs a good supply of calcium for it’s over all strength and to maintain the over all posture of the body. A weaker spinal cord structure can cause excruciating pain in the back, making it difficult to stand, sit and even sleep. In humans, women tend to lose calcium faster than men. This is due to blood loss in women during periods, pregnancy and post menopause which is the major factor in late ages.

The real question is, “Does consuming calcium rich foods enough for our bones”?

No, just consuming calcium is not enough. The important thing is whether body is absorbing calcium from food for making the bones strong and to maintain their strength. Research suggests both men and women after the age of 35 start losing calcium from their body. If good calcium intake along with good calcium absorption doesn’t occur in the body, there are great chances of developing osteoporosis –  a disease in which the bone density decreases and chances of fractures increase, along with other joint problems. In order to overcome this our body needs a good supply of calcium along with good calcium absorption.

How to achieve higher bone density or higher bone mineral density?

Just like muscles need protein, our bones need calcium. In order to have stronger and bigger muscles, one need a diet rich in protein and should engage in regular exercises. If we only consume protein and do not engage in exercise, protein will not be absorbed by the body and will be flushed out quite easily. The same way calcium is absorbed by the body more often, when we exercise on a regular basis. Research suggests that weight-bearing exercises increase bone density and make bones heavier and stronger. According to the research (Dana L. CreightonAmy L. MorganDebra BoardleyP. Gunnar Brolinson, Journal of Applied Physiology, Published 1 February 2001, Vol. 90, Page no. 565-570), athletes involved in sports producing higher weight-bearing exercises have higher bone density mass as compared to sportsmen and sportswomen who were involved in less weight-bearing/resistance activity. This means both men and women along with their calcium diet should also engage in weight-bearing exercises from an early age to increase bone density, thus increasing the chances of stronger/healthier bones and reducing the chances of osteoporosis in the older age.

Another way to increase calcium absorption in the body is by consuming food rich in Vitamin D. Vitamin D is an important nutrient which helps in making our bones stronger by helping our bones to absorb more calcium. The good news is, that this nutrient is naturally available from Sun. All you have to do is spend at least half an hour to one hour a day in the Sun. Make sure you wear sun screen to protect your skin from damaging. Some of the foods rich in Vitamin D are fish, eggs, button mushrooms, oysters, caviar, etc. Now days you can find many fortified milk products to which Vitamin-D is added. Cod Liver is one of the most popular supplement for Vitamin D.

In conclusion, just consuming a rich diet of calcium is not good enough for our bones. One must consume foods rich in Vitamin D, spend time in the Sun and most importantly conduct in weight-bearing exercises for better calcium absorption, so to achieve higher bone density and have stronger bones. By doing this you are pushing away the common bone disease Osteoporosis.

Eat fresh and always stay healthy. A better health means a better life and less medical bills.

-EAT ALL FRESH 🙂